Quote:
Originally Posted by Silock
Based on your pics, I'd still keep trying to lose weight before I went for the muscle building, but that's just me. If you need a mental break from a deficit diet, that's completely understandable. You can always resume dieting; just don't make "bulking up" an excuse to go crazy.
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I think because of his long lay-off & beginner status, he might be able to recomp by keeping cals close to maintenance. And when I say close to, I assume their will be days where he goes over and under which will balance out in the long run.
I would run that for 3 months, lifting my ass off and making no adjustments to diet. Evaluate after that, and if he is not making any progress, then we know he needs to pick a single goal and focus that for the next 3. I think Lyle McD's generic bulking program with UD 2.0 would be a good candidate for him, especially since he is used to low carb/keto lifestyle.
But I do agree with you on the being lean part before adding size. I usually hover around 12-13%, which is not that lean by any standard but I'm fine with it. When I feel I am getting too soft or abs are completely gone (maybe up near 15%), I usually either cut all carbs out during the day except for pre and post workout, or I add in an additional sprint/prowler day. Usually the pre since I hate doing cardio, except for flag football on sunday which is my cardio day.